A lot of people ask me “How do i start jogging?” and my usual quirky reply is simple “Get up and move!”. But really there are some thing you have to pay attention when you are starting out on a running routine!
When you have any kind of medical problem go visit a doctor before you start jogging. Make sure that you don’t risk your health when exercising!

Find shoes that fit your needs. Good shoes should provide adequate support and be adjusted to the underground you are running on most. If you do not know what kind of running shoe to choose, visit a sport outfitter and get advice from the sales person there.

Start by walking for a couple of minutes and stretch yourself. This can be your warm up routine and will decrease the chances of muscle injuries.

Take it slow and steady! You do not want to burn out after three days of training . At first run as far as you can and get your body accustomed to the training. You can increase the intensity later. But do your jogging routine at least every other day. This way you’ll built the habit.   If you feel tired, rather so a shorter jogging session than taking a day off.

Do not forget to do a cool down at the end of your running exercise. To cool down after an intensive exercise is almost as important as to warm up before you start. Stretch yourself again and keep on walking for a couple of minutes. Cooling down will decrease injuries as well as keep you from getting sore muscles.

Runner’s Question: I’m 30 years old and about 25 pounds overweight. I’m 5′3.5″ and about 149 pounds.

I would like to start running but I’m not in very good shape. I walk a lot with my friends, typically about 6 miles a few times a week.

I would like to get some tips on how to become a great runner, how to best warm up, what kind of a schedule I should set in order to increase to potentially doing marathons a few years down the road… and how to go about getting started without buring out or getting hurt.

If I plan to start running in the mornings, early and before work, should I eat something beforehand and if so, what and how much???

All advice appreciated. Thanks.

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Runner’s Question: I am running my first 1/2 marathon at the beginning of November (in Taiwan). TRAINING SO FAR: For the past 5 weeks I have been training for the 1/2 marathon (5 days a week…Runners World prgm). I still lift weights 5 days a week (only upper body). Ok? I started marathon training at the end of August so it will be about 9 weeks of marathon specific training (before that I lifted weights 5 days a week and jogged for cardio exercise 3 days a week). LIFE STYLE CHANGES: I have sucessfully given up little things like drinking beer, soda, and eating sweets. I’ve been stretching a lot, drinking lots of water, and taking ibprofen. QUESTIONS: I have an okay pair of running shoes that are getting a bit warn (soles and the begins of a tear in the side of my shoe). They will probably be okay until the marathon but not much longer. Is it too late to consider a new pair? Also, what other advice can serious runners give me so I will be as physically and mentally prepared as possible for the big day?

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Here are a few suggestions for creating an intense treadmill workout. If you think that a treadmill workout is boring, think again. You can make your treadmill workout as challenging as you would like. But before you begin any exercise program always consult your doctor first to see if you are suitable for intense workout.

5 methods to improve your workout

1) Dumbbells/Hand Weights

Try raising and lowering five to ten pound hand weights as you walk.. By the end of a vigorous walk, you will have given your upper and lower body a good treadmill workout. But if you are used to holding on to the side handles during your workout, start out a slow then build speed.

2) Walk Backwards

Walking backwards uses your legs muscles in a whole new way and improves your balance and builds your psychomotor abilities, this is something very important for any sports person. Your muscles will be stretched and worked to their max as the focus of the workout shifts to a whole new area of your leg.

3) Speed Intervals

For this training always start with a good complete stretch and warm up. For a complete workout, a good set will take about 20 minutes. Start with a run of about 2 minutes for 400 meters then walk or do a slow jog of 2 minutes. Rinse and repeat 5 times to get your 20 minutes. This exercise will build good cardio as well as burn fat.

4) Incline Intervals

This is basically similar to the interval training but with incline up and down. With the same steps as basic interval training, now when every time you are walking or jogging slowly, set your interval to the maximum. This is advance training so start off with interval training before attempting this exercise.

5) Toes and Heels

Slow down the speed to a brisk walk, and then go on your tiptoes for 30 seconds. Rinse and repeat for 10 sets. These exercises will effective work your calves and gluteus. There will be a slight strain for beginners, so it is advice that you start with 5 sets then work your way slowly to 10 sets.

Stay in shape with a treadmill exercise program

A treadmill exercise program does not require learning any new skill and nor is the weather or boredom able to adversely affect the person in training to stay in shape. A treadmill exercise program is best for people who prefer to exercise in the comforts of their home or for the busy person that has very little time to spare. They can directly jump on to a treadmill to ensure that they get some exercise.

The treadmill is superior to other exercise machines used indoors as it is very helpful to losing extra weight and burning calories. In a treadmill exercise program one will be engaged in running which ranges from sprinting, walking, slow to fast jogging, depending on the exercising habit of a person. A note of caution, please consult your doctor before taking on a new training program. There have been cases of people going into cardiac arrest during or after a strenuous workout.

The convenience of a treadmill exercise program is such that the person using it can do so at the pace of his or her own choosing as well as maintain a regular walking program. To begin with, the treadmill exercise program may be of only five to ten minutes duration and it may also have a warm up and cool-down period to ensure that no injuries are sustained, as with any other form of physical activity.

When on Treadmill, a person is active and breathing fast, due to the fact that the body is in need for more oxygen. This actually helps the body to clear out a lot of toxins from the body. Also during the workout or body is actively engaged in strengthening it self by burning away any unwanted weight. Lastly as our heart rate increases, blood flow is also increased to our limbs and vital organs.

While following a treadmill exercise program pay note to a few key points, such as the right footwork, proper walking form (from the waist to get better hip rotation), and arms action (swing your arms as if you are marching). Bear these pointers in mind and pay attention to your safety. Always start slow then build up speed. As with all sort of exercise, get the basics first before moving on to increase the intensity. Give your body time to adapt before subjecting it to more intensity will decrease the chance of injury and improve your results.